Working Out
 

Hello Hello. I have been slacking off for the past two months in terms of staying in shape and stuff. I put my gym membership on hold two months ago because I just did not have the desire to work out. But now, I am really pumped for it. I bought this really good book called the Encyclopedia of Body Building. It was done by Arnold Schwarsenegor (what a messed up last name), and I read through all of it (thousand or so pages), and I really want to be a tank! Hahaa... So, I am just going to post my Chest Workout which I will be doing tomorrow. If anybody has any recommendations or pointers that you want to give me, feel free to, I am all ears. And if anybody wants to use my routine, go for it!

Chest

Barbell Flat Bench Press – pectorals, front deltoids, triceps

Barbell Incline Bench Press – middle and upper pectorals, front deltoids

Barbell Decline Bench Press – middle and lower pectorals

Flat Bench Dumbbell Press – middle and outer pectorals

Incline Dumbbell Press – middle and upper pectorals

Parallel Bar Dips – pectorals, triceps

Flat Bench Dumbbell Flys – pectorals

Incline Dumbbell Flys – upper pectorals




I will be doing this tomorrow. I will also be doing 10 minutes of cardio before and after the workout, along with stretching. I will most likely do real cardio (30-45 mins) later in the day along with some abs work.

So, if there is some better stuff that you guys know, please tell me. I am really serious about this.

Oh, for those who care, I am 6'2, 213 pounds. I plan on loosing fat, and gaining muscle. I do not care about my weight, because as we all know, muscle weighs more than fat.

I'll post my other workouts as the days come.

Seems like none of you care... But oh well. I'll post it anyways.


Joe’s Three Day Workout Routine


Day 1 – Back and Biceps


Lat Machine Pulldown – upper lats
Seated Cable Rows – back, lower lats
Hyper Extensions – lower back
Upright Rows – traps
Dumbbell Shrugs - traps
Standing Barbell Curls – biceps
Preacher Curls – biceps (lower end)
3 – Part Curls – biceps (entire area)


Day 2 – Chest and Triceps


Barbell Flat Bench Press – pectorals, front deltoids, triceps
Barbell Incline Bench Press – middle and upper pectorals, front deltoids
Barbell Decline Bench Press – middle and lower pectorals
Flat Bench Dumbbell Flys – pectorals
Triceps Cable Pressdowns – tricep
Seated Triceps Presses – triceps (all three heads)
Dumbbell Kickbacks – triceps (upper area)


Day 3 – Legs, Shoulders and Forearms


Leg Presses – thighs
Leg Extensions – front thigh
Leg Curls – hamstrings
Standing Calf Raises – calves
Dumbbell Presses – front and side deltoids
Front Dumbbell Raises – front head of deltoid
Barbell Wrist Curls – forearms (inside, flexor muscles)
Reverse Barbell Wrist Curls – forearms (outside, extensor muscles)



Sunday is rest!

not bad but you seem like you are most likely working urself out wayyyyyyyyyyy too hard. i did it too when i first started, and now ive got less desire to work out :(

anyways, what are you building for?size, endurance, or power?

He wants to look like a Tank didn't you read about the post?? :D

I like working with dumbbells when working with arms ..............because when you use a bar ........your strongest arm holds most of the weight but with dumbbells each arrm has to push the same weight.......hence each would be equally strong and equally built ( well in most cases)

I think that goes for Chest as well too.

Well you have fun..............I'm too lazy to do cardio.
You got my respect dude...................btw I'm surprise Mush didn't post in this thread since he's a gym buff now :p

yeah im also kinda lazy for cardio because i burned myself out doing 4 miles a day a month or two ago :|

lol noooooo way emil is A GYM BUFF/??wouldve NEVER thought that

Hm I rarely work out lately, but I'm still in good shape. I guess that's because I have to cycle a lot (15+ kilometers a day, that's about 10 miles). I also play tennis at times, or some other sport.

Beside that, I eat quite healthy. I'm vegetarian (it really helps) and eat enough meat-substitute thingies. I don't eat a lot of crisps and stuff. My only weakness is chocolate... :-o

u will never get really huge if u dont eat a lot of red meat, chicken, or fish. eh

Try and keep your lidting sessions to under an hour a piece. Longer than that and you actually do more harm than good by taking energy away from you that bshould be used to build your body back up.

BTW, Arnold's Encyclopedia is VERY old and there have been a lot of advances in natural body building philosophy since then. Remember, when Arnold was doing that workout he was taking enough Roids to kill a horse. He didn't need to rest himself or give his body time to rebuild. You will (unless you're juicing that is ;) )

told ya so :D thanks for backing me up strangler heh

muscles aren't my thing

Stamina is.

how far can ya run without stopping and how fast? :)

Well, I do not want to have a bodybuilder's body... I just want to be even more of a tank than I allready am. I mean, I will probably end up revises my schedule... Or make it kind of like I'll do the 3 days, then have a day of rest, and so on and so forth. And isn't there rules against steroids in body building?!?!?

yeah i know what ur saying, i wanna get huge too

if there is a rule, then uhh its often overlooked. those body builders are ****in disgusting with all that muscle and **** ugh


ESECIALLY the chick body builders

Why do you wanna get huge??? Like Johny-Bravo-huge??? Like Perfect-Stu-huge???
I like lightweight with muscles. That's what chicks these days like better anyway. :)

You muscles will not grow if you only lift light weights.